What do you think to this workout split?

PeasantPlayer

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I agree
Truth. However, the fitness industry makes a killing off making things more complicated than they need to be. Have an aesthetic physique isn't difficult. In order to look fit, you actually have to BE fit. The formula is really just clean eating + cardio + compound lifts. That's why when people conjure up these 5-6 day workout splits with 30 exercises, drop sets, and specialized isolation movements we should be quick to call BS.
Going to do light Cardio on my lifting days and yoga on my off days
 
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Eternal_water

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What do you all think of stomach vacuums?
Do they work or are they a waste of time?
 

Macaframalama

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Training to failure doesn’t work. Focus on completing repetitions and increasing weight[/QUOTE
:rolleyes::lol::rofl:
Care to share any scientific studies or even anecdotal evidence backing your claim?
 

PeasantPlayer

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Progression rate: +5lbs every week on upper body lifts, +10lbs on lower body lifts.
A.
Bench press
Deadlift
Pendlay row
BB curl
B.
Squat
OHP
Chin-ups (weighted)
Dips (weighted)
 
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PeasantPlayer

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Beginner Program
Monday
A1) Back Squat 4×6-8
A2) Chin-Ups (25)
B1) Romanian Deadlift 2×8-12
B2) Incline Press 3×8
c1) Pushups 2 x max
C2) Thick Grip Barbell Curls 2×15
— Sprints
Wednesday
A1) Overhead Press 3×6-8
A2) Barbell Rows 3×8
B) Hip Thrust 2×10
C) Calfs 2×20
–Farmers Walks
Friday
A1) Deadlift 3×5
A2) Incline Press 3×8
B1) Front Squat 3×5
B2) Chin-Ups (25)
C1) Dips 2 x max
C2) Thick Grip Hammer Curls 2×10
–Sprints
Program Notes
  • For all exercises do at least five sets, including warm-up sets. So a squat workout planned for 3x6x135 will look like this: bar x 6, 95×6, 135x4x6.
  • Strive for 25 chin-ups in as little sets as possible. At first, shoot for five. Then four. Three is ideal. Two is great.
  • The 1’s and 2’s mean the exercises can be supersetted to save time.
  • Do two sets to failure of dips and push-ups. Strive to add one rep to the total each week.
  • Sprints are preferably done on a hill of about 50 yards, with 6-10 total repetitions. Sprint to the top, walk back down, catch your wind, and then go again. Do that a minimum of six times and a maximum of ten times.
  • Farmers walks are done for 100-200 yards. Just grab heavy dumbbells and go.
 
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jamella

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I tend to lean towards agreeing with this mostly, except going to failure with the exception of deadlifting. The key is in minimal volume, a bit higher frequency, but spread out further than a normal 7 day week. It works extremely well for genetically explosive lifters, older lifters, larger lifters and those that just downright enjoy that style of training. Throw in exaggerated eccentrics and injury is almost non existent. Amraps have been around, created by a military doc and studied since the first world war if I'm not mistaken. The world's most popular strength program uses amraps as the basic template, Jim Wendlers 5/3/1 and provides probably more anecdotal evidence of thousands of users, than just about any other program I've seen. You are right about the relationship in regards to strength and hypertrophy, but it is not a one way street. A bigger muscle has the potential of being a stronger muscle and vice versa. This is where periodization comes to light. One can't train the same methods year round and expect growth. Training to metabolic/technical failure can indeed fvck you up, but there's little else that rivals the method in both hypertrophy AND strength gains. All it takes is a little common sense in approach. One is going to have to employ the maximal effort method at some point, lest he plateaus or worse, regress. Amraps are one way for those that are volume sensitive as I mentioned above. Lifting at intensities above 85% is the other. Both methods can be dangerous or they can be safe, given one is knowledgeable in approach.
hiya
 
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